Ukuletha abantu abasha emazingeni anempilo kuyisiqinisekiso nokuqiniseka esikhathini esizayo sesizwe. Manje vula zonke izinhlobo zezingxenye ezikhuthaza imidlalo ehlukahlukene. Ukuvakashela iklabhu yokuzivocavoca akuyona into engafanele, isifiso sokuthuthukisa sithunywe abantu. Ukuzivocavoca okusha, izindlela zokuqeqesha, izinhlelo eziqondene nokuthuthukiswa kwamaqembu athile ama-muscle ziyasungulwa. Ngenxa yobuchwepheshe bamuva, imishini yezemidlalo nayo iyaqhubeka. Yini eyenza lokhu? Isifiso sabantu ukuba sibe ngcono. Lesi sihloko sichaza indlela yokuthuthukisa, okuyinto abantu abaningi abafuna ukuyisebenzisa nokuthi bangaphakamisa kanjani iminyango yabo ekhaya. Emuva, ingxenye yomzimba edinga ukunakwa okuningi, emuva okuhle, njenge-torso, ikunake. Kodwa ukuze uphumelele - kubalulekile ukwenza imizamo enkulu. Zama ukuqhuba ukuqeqeshwa ngezincomo ezinikezwe kulesi sihloko.
Ukuzivocavoca okuphumelela kakhulu ekuphambeni kwakho ekhaya kuyindoda yokudonsa. Ngesikhathi sokuzivocavoca, umthwalo oyinhloko uya e-trapezium engezansi, echaphazela ukuqina komhlane. Ukuze wandise emuva, udinga ukuqeqesha imisipha ye-latissimus yangemuva. Lolu hlobo lokuvivinya umzimba lubuhlungu kakhulu, ngakho-ke, ukuze ugweme inkinga, ungabeki umgomo: ukuphakamisa isisindo esiningi ngangokunokwenzeka. Kulesi sigaba, ukuphakama kokunyakaza ezindaweni ezilula futhi ezifinyelelekile kubalulekile, kungatholakala ngokufaka ibha ngezingqungquthela. Isimo somzimba sibuyele phambili: inguqulo ehle kakhulu yokuguqulwa komzimba yi-degrees angu-75. Kulesi simo, ingozi yokulimala iphansi kunesikhundla esifanayo. Isimo esilula kakhulu sidlulisela umthwalo kusuka phakathi kwe-trapezoid kuya phezulu. Indlela yokubamba isinqunywe ngabanye: into eyinhloko ukuthi kulula. Kodwa ukukhishwa okuvela ngezansi kufaneleka kakhulu esigabeni esingaphansi se-trapezoid. Ububanzi bokubamba buxhomeke kulokho izingxenye zemisipha kudinga ukusebenza. Ukubamba okuningi kusiza ukunciphisa izingxenye eziphansi ze-trapezium. Ukunciphisa ukugxila kumele kukhunjulwe ukuthi ukusula kuthuthukisiwe, kodwa ngesikhathi esifanayo ukukhwabanisa kuqhubeka. Okukhethwa kukho okungcono kakhulu kungabamba ububanzi bamahlombe. Indlela enjalo izonikeza ukunciphisa okuhle ngokunciphisa okungenasici ekutheni. Ngokuqondene nomzila wokuhamba kwentamo noma ukuthungatha - kungcono ukuwahambisa eduze ne-quadriceps, lokhu kunciphisa umthwalo ngemuva.
Izifundo zidinga ukuqala ngomzamo omncane futhi kancane kancane ukwandise umthwalo. Indlela elula yokuzivocavoca ifaneleka kokubili amadoda nabesifazane.
Umsebenzi olandelayo ufanelekile kubantu abaqeqeshwe ngokomzimba. Ukudonsa emgqeni we-crossbar kukhuthaza ukuthuthukiswa kwemisipha ejwayelekile emuva, imisipha ye-rhomboid, izingxenye eziphakathi nendawo eziphansi ze-trapezius nemisipha yomzimba. Futhi futhi imisipha yamahlombe ithuthukiswa. Imfuneko eyinhloko yombangela ophumelelayo: yi-pull-ups, lapho isifuba sisezingeni le-crossbar.
Ukwehla kwesinye isandla kukhuthaza ukuthuthukiswa kwemisipha emhlane, ngemuva kwemisipha ye-deltoid, isisindo esikhulu esikhulu. Futhi kulo mkhuba wawubandakanya i-biceps yehlombe nemisipha ye-brachial. Isikhundla sokuqala: faka idolo bese ubeka ebhentshini ngakolunye uhlangothi, uthathe i-dumbbell, unciphise ingalo eceleni kwesiqu, uphinde ususe isundu emzimbeni. Kudingekile ukuqinisa lesi sigqoko ngendlela ephakeme ngangokunokwenzeka, ukuphonsela i-elbow futhi ubuke ukuthi isandla asihambisani nhlangothi.
Izinyathelo ezinamalenze - lena indlela enhle yokupompa emuva ekhaya futhi uthuthukise izingxenye ezingenhla zemisipha ye-trapezius, kanye nokuvalwa kwama-blades, ngenxa yokuthi imisipha ye-rhomboid isebenza. Ukuze kusetshenziswe, kudingekile: vuka ngokuqondile, ubeke imilenze kancane kancane, bese uthatha ama-dumbbells emandla esandla eceleni kwesiqu. Khulisa kancane amahlombe akho bese uwadonsela emuva, bese uwaphumuza ngobumnene. Inombolo yeziphindaphindiwe zalolu hlelo zihloswe ngabanye.
Indlela ephumelelayo yokwehlisa imisipha yangemuva - isandiso se-trunk kuma-simulators. Ngenxa yalokhu, ukuma phezu kwe-simulator, i-trunk kufanele iguqulwe phambili, futhi i-roller yokuqeqeshwa kufanele ibe sezingeni lama-blades. Bese uthatha isikhundla esiqondile, unqobe umthwalo we-simulator futhi kancane kancane ubuyele esimweni sokuqala. Ngesikhathi salo mkhuba, imisipha iklanyelwe ukulungisa umgogodla, ngaleyo ndlela unciphise umthwalo emhlane ophansi. Lo msebenzi ungasetshenziswa njengendlela yokuqala ekuthuthukiseni umzimba. Ngokuzivocavoca okulula, kukuvumela ukuba uhlakulele amandla amandla omzimba.
Enye yezindlela zokwehliswa ngemuva kuhamba ngokunyakaza kokuthungatha. Isikhundla sokuqala: faka izinyawo zakho ububanzi bamahlombe, uphakamise izingalo zakho ngama-dumbbell up uphinde ugulise izandla zakho njengokuhamba kwensimbi. Lapho uguqula izandla zakho, dlula phakathi kwemilenze yakho, ngaphandle kokuguqa ngamadolo akho. Ngesikhathi esifanayo, imisipha yamahlombe kanye nemisipha ye-trapezius engemuva ikhula ngamandla. Okunye ukuvivinya umzimba kuzokusiza ukuba uhlakulele imisipha yangemuva ngokushesha ngokushesha: yima ngokuqondile, ubeke imilenze yakho ngokubanzi kunamahlombe akho, thatha i-dumbbell ngekhanda uphinde uqhubekele umzimba phambili. Kulesi simo, imilenze kufanele ibe iqondile. Lezi zivivinyo ziyamukeleka kuwo wonke umuntu, njengoba kungadingekile ukuba usebenzise ama-dumbbells anzima kakhulu, kodwa ukuqala ama-vultures afanelekile, noma ama-dumbbell ngaphandle kwempahla.
Kukhona inani elingenamkhawulo lokuzivocavoca okugxilile kancane. Ngokuvamile senza ekuphileni kwansuku zonke futhi azi ukuthi uma kwenzeka isicelo esifanele, kungenzeka ukufezekisa umphumela ofanayo. Kodwa awukwazi ukuyiqeda, kuhle ukuqhuba amakilasi ngaphansi kokuqondiswa kwabachwepheshe abanolwazi, lapho, uma kuvela inkinga, kuzosiza ukuyivimbela ngokunikeza usizo olufanelekayo. Manje kungenzeka ukuthi izigaba zokuvakashela namaqembu akuvakashele akuyona inkinga - thatha leli thuba. Noma imuphi umdlalo, ngisho noma ungabandakanyeka ngokuzibandakanya, uyabuhlungu kakhulu. Ukuhambisana namazinga okuphepha kudingekile. Ukungagcini izinkambiso kubhekene nezinkinga, izintambo eziboshiwe, izivunguvungu nokunye. Impilo yakho incike kulokhu konke.